The summer is fast approaching and many of you are ready to work out hard and show off your muscles. Some folks focus on muscles that according to them are more appealing and visible, such as chest, back and legs, but there are also some forgotten muscles that without a doubt are just as visible as the other major muscles groups. Forearms are usually one of the forgotten muscles to train and if we don’t give them the right attention they could end up making us look like T-REX.

Is not only important to change your arms’ appearance, but also to add strength. Strong forearms facilitate the performance of upper body workouts. The stronger your forearms, the more you will be able to do exercises that involve movements such as pulling, pushing and curling. Here are some workouts that will help to make extinct those T-Rex forearms.

Dumbbell Hammer Bicep Curls

Stand with your knees slightly bent. Hold a par of dumbbells at your sides with the palms of your hands facing in. Your back should be arched normally and your chest up. Flex your arms and bring the dumbbells up, while keeping your elbows at your side. Then bring your arms down and repeat. You can do this work out by bringing both arms up at the same time or alternating. If it’s difficult to perform this workout standing you can make use of a seated bench. Perform 3 to 4 sets with 12-15 reps, increasing weight with each set.

Barbell Wrist Curls

Grab a bar bell and kneel down in front of a flat bench with the palm of your hands facing up. Placing your forearms on the bench leaving your wrists hanging over the edge of the bench. Curl your wrists up and bring them down. Make sure to grab a light barbell at the beginning of your workout and increase weight until your forearms become stronger and are able to support the weight. Perform 3 to 4 sets with 12-15 reps, increasing weight with each set.

Dumbbell Zottman Curls

Stand with your knees slightly bent. Hold a pair of dumbbells on your side with the palms of your hands facing up. Curl the weight upward until the dumbbells are shoulder level. Hold the position for a moment then rotate your wrist until the palms of your hands are facing down and slowly lower the dumbbells back down to the starting position. Perform 3 to 4 sets with 12-15 reps, increasing weight with each set.

Add these workouts to your arms day workout. Remember that strong forearms will give you maximum results while performing other upper body workouts. Don’t forget about them!